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Anterior Pelvic Tilt Fix

10 min 45 sec16 movesGet Stretched
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Circuit 1

  • Kneeling Hip Flexor Stretch

    Kneeling Hip Flexor Stretchleft

    30s / 5s

    How to do it
    1. Kneel with one knee on the floor and the opposite foot forward, knee bent over the ankle.
    2. Tuck your hips slightly under and lift your chest tall.
    3. Gently shift your weight forward until you feel a stretch at the front of the hip.
    4. Keep your front knee stacked over your ankle.
    5. Hold, then switch sides.
  • Kneeling Hip Flexor Stretch

    Kneeling Hip Flexor Stretchright

    30s / 5s

    How to do it
    1. Kneel with one knee on the floor and the opposite foot forward, knee bent over the ankle.
    2. Tuck your hips slightly under and lift your chest tall.
    3. Gently shift your weight forward until you feel a stretch at the front of the hip.
    4. Keep your front knee stacked over your ankle.
    5. Hold, then switch sides.
  • Child's Pose

    Child's Pose

    30s / 5s

    How to do it
    1. Kneel on the mat with your big toes together and your knees about hip-width apart.
    2. Sit your hips back toward your heels.
    3. Walk your hands forward and lower your chest toward the floor.
    4. Rest your forehead on the mat and let your shoulders relax.
    5. Breathe into your back and hold, softening a little deeper with each exhale.
  • Side Lying Quadricep Stretch

    Side Lying Quadricep Stretchleft

    30s / 5s

    How to do it
    1. Lie on your side on a mat with your legs stacked and your head supported by your lower arm.
    2. Bend the top knee and reach back to hold the top of that foot.
    3. Gently draw the heel toward your glutes until you feel a stretch in the front of the thigh.
    4. Keep your hips stacked and your knees close together.
    5. Hold, then switch sides.
  • Side Lying Quadricep Stretch

    Side Lying Quadricep Stretchright

    30s / 5s

    How to do it
    1. Lie on your side on a mat with your legs stacked and your head supported by your lower arm.
    2. Bend the top knee and reach back to hold the top of that foot.
    3. Gently draw the heel toward your glutes until you feel a stretch in the front of the thigh.
    4. Keep your hips stacked and your knees close together.
    5. Hold, then switch sides.
  • Single-Leg Glute Bridge

    Single-Leg Glute Bridgeleft

    45s / 5s

    How to do it
    1. Lie on your back with one knee bent and that foot flat, the other leg extended toward the ceiling.
    2. Press through the planted heel and lift your hips toward the ceiling.
    3. Squeeze your glute at the top, keeping your hips level.
    4. Lower your hips with control until they nearly touch the floor.
    5. Finish the set, then switch and repeat with the other leg.
  • Single-Leg Glute Bridge

    Single-Leg Glute Bridgeright

    45s / 5s

    How to do it
    1. Lie on your back with one knee bent and that foot flat, the other leg extended toward the ceiling.
    2. Press through the planted heel and lift your hips toward the ceiling.
    3. Squeeze your glute at the top, keeping your hips level.
    4. Lower your hips with control until they nearly touch the floor.
    5. Finish the set, then switch and repeat with the other leg.
  • Supine Pelvic Tilts

    Supine Pelvic Tilts

    50s / 5s

    How to do it
    1. Lie on your back on a mat with your knees bent and your feet flat on the floor.
    2. Gently flatten your lower back into the mat by tilting your pelvis.
    3. Hold briefly, feeling your core engage.
    4. Release and let your lower back return to a neutral curve.
    5. Repeat slowly and smoothly.
  • Supine Alternating Leg Extensions

    Supine Alternating Leg Extensions

    40s / 10s

    How to do it
    1. Lie on your back with both knees bent over your hips and your hands resting at your sides.
    2. Press your lower back into the floor and brace your abs.
    3. Extend one leg out long, lowering it toward the floor without touching.
    4. Return that knee over your hip, then extend the other leg.
    5. Alternate legs at a slow, controlled pace.
  • Bicycle Crunches

    Bicycle Crunches

    40s / 5s

    How to do it
    1. Lie on your back with your hands lightly behind your head and your legs lifted, knees bent over your hips.
    2. Curl your shoulders off the floor and bring one elbow toward the opposite knee.
    3. Extend the other leg out long without letting it touch the floor.
    4. Switch sides in a smooth pedaling motion, rotating through your torso.
    5. Keep the movement slow and controlled rather than rushing the reps.
  • Reverse Crunches

    Reverse Crunches

    40s / 5s

    How to do it
    1. Lie on your back with your knees bent over your hips and your arms resting at your sides.
    2. Brace your abs and keep your knees bent.
    3. Curl your hips off the floor, drawing your knees toward your chest.
    4. Pause at the top and squeeze your lower abs.
    5. Lower your hips slowly until your back returns to the floor.
  • Plank to Downward Dog

    Plank to Downward Dog

    45s / 5s

    How to do it
    1. Start in a high plank with your hands under your shoulders and your body in one straight line.
    2. Press through your palms and lift your hips up and back.
    3. Reach an inverted V shape with your heels drawing toward the floor.
    4. Pause and feel the stretch through your shoulders and back.
    5. Lower your hips back down into the high plank with control.
  • Child's Pose

    Child's Pose

    30s / 5s

    How to do it
    1. Kneel on the mat with your big toes together and your knees about hip-width apart.
    2. Sit your hips back toward your heels.
    3. Walk your hands forward and lower your chest toward the floor.
    4. Rest your forehead on the mat and let your shoulders relax.
    5. Breathe into your back and hold, softening a little deeper with each exhale.

  • Foam Rolling: Lower Quadriceps

    30s

  • Foam Rolling: Middle Quadriceps

    30s

  • Foam Rolling: Upper Quadriceps

    30s